Archive for the ‘News’ Category

Do you want to be “most people”?

September 21, 2020


September 16, 2020

JOIN US as we head to beautiful Key Biscayne to tackle the bridge, this Saturday, Sept 19 at 7 AM! We will meet in the usual parking lot at the start of the bridge and head out for our visually, physically and mentally satisfying weekend run! Can’t beat this one!


September 15, 2020

Perspective is everything!

These glasses both have 4 oz of water.

But is the glass half full or half empty?

Either way, the amount of water is the same. Your perspective dictates your attitude, your mood and your behavior.

Life is a classic tussle between “how we look” at things and “what we see” in those things around us. Why not look at things from happy & positive goggles? It will save us unnecessary stress and grief.

Every choice we face comes in different shades when we learn how to nurture our perspective. The same thing is presented to all of us but different people look at it differently. Hence some are happy and others are unhappy; some are successful and others are unsuccessful.

It is the small steps that we take daily covers the distance we need to travel in our life.


September 14, 2020

Start the week off with the right mindset!

What’s your plan of action?

September 12, 2020


September 11, 2020

Tropical Depression 19 formed off the coast of Florida late this afternoon and is expected to bring rain to South Florida this weekend.

The National Hurricane Center  expects the depression to become Tropical Storm Sally as early as this evening, prompting a tropical storm watch for South Florida. There is a predicted 90% chance of rain for tomorrow morning so we will redirect our workout to FIU.

We will meet in the parking garage at 7am tomorrow morning and still get our sweat on! See you there!


We remember!

September 11, 2020

Are you sabotaging your efforts?

September 8, 2020

Here’s a great visual representation of what might go wrong when you “LET LOOSE” on the weekends.  

Yes, the 80/20 rule can & should apply when you want to maintain your weight, but NOT if you’re looking to shed some unwanted fat!

 CONSISTENCY is key, but also keeping record of what you’re eating and drinking is CRUCIAL to getting the results you’re after.  

Look at it this way -> weight/fat loss is just simple math!!!!


400 calories deficit x 4 days = -1600 calories
2000 calorie surplus on the weekend = 2000 calories

TOTAL of 400 calories = no weight loss!


September 7, 2020



Too much too soon is often the cause of this injury. 

The culprit of shin splints is typically an abrupt increase in activity past the point that your body is able to adequately recover.
They usually often affect new runners who have not adjusted to the additional stress of running.

They’re caused by micro tears to the anterior or posterior tibialis muscles, and the pain can be felt on the front or on either side of your shin especially on impact. If left untreated, the tears can turn into stress fractures.

Make sure you’re wearing the right shoes for you – that means shoes that cater to your gait and also that aren’t too worn out. Take your running shoes to a running store (eg. Go Run, FootWorks) and have a certified staff member look at your shoes for wear patterns to determine your needs – stability vs. neutral vs. motion control. They may even assess your running pattern on a treadmill. After that, make sure you ramp up slowly, space your high-intensity workouts far enough apart and stretch/strengthen the muscles involved.

Although shin splints can occur on both legs, it’s more common for the dominant leg to be affected due to overuse and associated compensation.

Other factors that can contribute to shin splints:
-Biomechanics – improper running
-An increase in downhill running
-Running on uneven surfaces
-Tight calf muscles or Achilles tendon from inadequate stretching
-Over-striding (beginners appear to be more susceptible)
-Lack of arch support or worn out shoes
-Excessive stress placed on one leg over the other from running in the same direction on a track or on pitched roads


Rest!  It’s crucial to stop running or participating in the activity that caused the injury to allow the inflammation to resolve.

Once the inflammation subsides, strengthening, stretching and a gradual increase in running are the key factors to getting back to pre-injury status.

Here are some exercises & stretches you can do at home:

…and my favorite stretch (similar to compartment stretch):

Labor Day

September 4, 2020

….the first Monday in September to honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements of the United States.


Here is the schedule for this coming Monday, September 7th.
(WOFB laborers working for you!)

The only class that is cancelled is the 5:45 am class. All other class times will resume as normal.